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It's Wednesday! Come run! :-)

Hi all,

This run starts at Sarphatipark 2, Wednesday Eves, 18.30hrs / 6.30pm. It's a small group, mostly 1 to 4 people. Please check this location-link if you're not 100% sure.

We'll head towards and follow the Amstel, past the Philips building, towards the ring and back again, for about 50 minutes in total. Because of its type of workout, you can run at your own pace--during the slow jog you're supposed to run slow though #interval ;-) And there's a one minute WALK involved, as well!

What do we do? Up our pace! How? Here goes:

* 5 mins warm-up (easy jog), then
* 11x the following: 1.30 min slow jog, 1 min fast (like 90%)
* About half way, we do a 1 minute walk instead of a fast minute.

Why do we slow jog / walk for a minute?!

+ Changing speeds will get you fitter AND faster.

+ The one minute walk is to recover. Also, it's a good training for a race (getting started again after a drink/toilet stop), PLUS it makes your heart stronger. Also, after recovering, you can make more of the fast minutes after.

+ The slow jog is really just that, slow. Like 9k/hour. Catch your breath. This, plus the 1 min walk, ensures less injuries. PLUS... the changes in pace is exactly what makes you faster. PLUS... by jogging slowly, you can give more during the fast minute.

+ Every fast minute you get to train your own olympic finish :-) Run at your max speed (90% recommended), then slowly jog back to the last one of the group, catch your breath, talk (if you're able to, most aren't), until the next interval!

+ Regardless of the slow, steady pace and the walk, your average pace is likely to be faster than with a long run

+ You get way more tired than running a long distance full stop!

Enjoy the run,

see you Wednesdays!


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  • Sheila

    I was a no show according to MeetUp? That's odd. I was there, yay!

    August 14, 2014

  • Sheila

    Really, really good. Marc, Dave, Jodie and me. On the way back Jodie and I got stuck behind traffic lights, so we didn't see Marc anymore, but until then we ran together, pushing each other and enjoying it heaps, I'd say :-) Glad we did manage to bump into Dave again :-)

    August 14, 2014

  • Marc

    Meeting u @ Amstel bridge...

    1 · August 13, 2014

  • Chris

    sorry guys - i have to skip tonight due to work commitments, have a good one ! :-)

    August 13, 2014

    • Sheila

      Good luck and cheers!

      August 13, 2014

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